Well, if this doesn't force me to stop crossing out and rewriting "Day 1--New Routine" in my journal, nothing will.

I've been training at Crossfit Boston for almost two years, but the past year has been hit or miss for me after a really great summer of 08. Deconditioning/whatever coincides with the birth of my first son, so hey, it is what it is and I'm not beating myself up about it--but he's 9 months now and sleeping through the night so it's time for Daddy to get stronger and faster again and drop some weight along the way.

Training: A friend and I are going to be following Gant's hybrid routine (as he posted in June of 08) for the next 12 weeks.

Nutrition: Paleo Cyclic low carb (protocol is as described in Natural Hormonal Enhancement)...like everyone else says, tonight is the last gasp of the higher-carb life. Couple of beers and some ribs sound great and then...BAMM.

Goals: Some solid increases on the Oly lifts (Snatch and OHS are a particular hole in my game and Jerk lags behind Clean), holding serve or bettering Fran time of a year ago, additional 5-10 lbs on dead and squat, 10 lbs-ish fat loss, use gymnastics time to actually get some HSPU.

Keep getting fouled up on the metabolic reset of the NHE diet. We have a Wednesday lunch out each week and inevitably eat at a Thai or Indian place where it's pretty hard to get anything that hasn't been cooked in sauce and likely has enough carbs to push me over the 20g limit. I'm just anal enough that this freaks me out and I feel the need to restart the reset. This is dumb, but then again I blame Rob Faigin for writing (paraphrase) "you must stay under 20g (in the reset) or your metabolism will not reset and you won't turn into a fat burner"

total junk today after 4 hrs sleep. (on a plus note, late night was due to brother's rock and roll show, which went went really well for him. amazing how a late night with zero beers at age 35 feels worse than a weekend in vegas did at 23. amazing and depressing.)

w/u: 500m row.
Gymnastics work: kicking into handstand against wall. got 4-5 seconds but nowhere near structurally sound. arms bending almost immediately. Power clean and jerk: 133x2, 153x2x3. Moved to split on 153 and that needs a lot of work (explosion and trap door)High bar back squats: focusing solely on form and getting a2g: 177x5, 199x5, 209x5
Set of 209 felt 85-90% structurally solid. Will not go up in weight until that gets closer to 95%. This is a 12 week program and I'm confident an ego check here is going to pay huge dividends down the line.

power snatch: 5x2 at 105, 2 min rest btw sets--got some good coaching on starting position after 2nd set. Still pressing out slightly, may go down in weight to 95 for next round, or may just warm up a little longer w/PVC

overhead squat: 3x5 at 75. Haven't O/H squatted in a while. It shows. Psyched to work on this and just keep adding weight. Form improved as sets went on and got tighter and madder

w/u: 3x10 o/h squat pvc, pushups, 2x10 hip extensionsring work: 3x5 false grip pullsoly: power snatch 107x2x5...good pull under the bar last set. felt more explosivestrength: press 125x4x3...losing core on this, really wanted straight sets w/5 but it wasn't happening. 4th rep last set took about 10 seconds.metcon: 5 rounds, 5 db squats 55 lb dbs, 7 kb swings 2 pood, 40 yd sprint (walk/jog back)--10:15. Will add 2 squats and 2 rds to this to make it 7 rds of 7-7-sprint and will do it in less than 10 min by the time these 12 weeks are over